Lying Neck Curl (Weighted)

Instructions

1. Lie flat on your back on a bench, positioning yourself so your head hangs off the end of the bench with your neck unsupported.
2. Have a spotter place a small weight plate on your forehead, or position it yourself using a towel as a cushion between the plate and your skin for comfort.
3. Place your hands on your chest or grip the sides of the bench for stability.
4. Allow your head to lower toward the floor in a controlled manner, gently extending the neck to the starting position.
5. Slowly curl your chin toward your chest, lifting your head against gravity and the weight of the plate by contracting the neck flexors (sternocleidomastoid).
6. Pause briefly at the top with the chin fully tucked toward the chest.
7. Lower your head back to the starting position in a controlled manner, allowing full range of motion.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep all movement slow and deliberate — rapid or jerky motion places undue stress on the cervical spine.
• Do not use momentum; the lift should come entirely from the neck flexor muscles.
• If you feel dizziness or pain at any point, stop immediately and consult a professional.
• Use a towel or foam cushion under the plate to avoid discomfort and distribute pressure evenly across the forehead.
• Start with a very light weight (5-10 lbs) and progress gradually as the neck muscles strengthen.
• This is the weighted variant; the unweighted bodyweight version uses no external load.
• Ensure the bench is stable and will not tip before beginning the exercise.
• Have a spotter nearby to assist with plate placement and removal.
• Perform this movement as part of a balanced neck training routine that includes extension work.